A Short Nutrition Primer

Nutrition Primer for Racer X VT

Nothing causes more controversy in both the pro and amateur ranks than nutrition. Ask three different trainers/nutritionists/athletes what the best performance supporting diet is and you will get three different answers. This author does not believe that one diet fits all, but there are a few guidelines that most agree upon when it comes to athlete diets.

– Eat foods that are wholesome and minimally processed. This means little if any human/technological modifications or additives. Shop the “U,” the perimeter of the store where produce, meats, eggs and other minimally processed foods are found. The one exception is nuts and seeds which can be unprocessed but reside in the isles.

– Avoid simple sugars when not actually exercising. The big culprit is drinks: juices, sodas, energy drinks, even sports drinks are almost universally deemed harmful when at rest.

– Stay well hydrated at all times. The majority of people are chronically dehydrated. Urine should be clear or only slightly tinted.

Start adding to this short list and you start treading into the realm of specific diet plans. One such dietary philosophy that has been gaining traction lately is the Paleo Diet. This diet preaches eating foods available before the agricultural revolution. The idea is that there hasn’t been enough time since then for humans to evolve to process these “modern” foods. In simpler terms, if you can hunt it or gather it in its natural form, then eat it, just like Paleolithic Man. Meats, vegetables, nuts, seeds and limited amounts of fruits are on the menu. The major claimed benefit is the reduction of inflammation, which science has shown for some time now is the culprit behind a multitude, if not the majority, of health problems. It also stabilized blood sugars, reducing hormonal fluctuations that can produce negative effects such as weight gain. This diet also encourages the view that fats are not only essential but preferred as the primary source of fuel. This is my preferred dietary philosophy and has worked remarkably well for the majority of my clients. I would classify this diet as being high fat, high protein, low carb, and low glycemic loads.

Other diets have proven successful in the athletic realm include versions that are low fat, moderate protein, high carb, high glycemic loads (“classic” endurance sport diet), moderate fat, moderate protein, moderate carb, low glycemic loads (“Zone” to name one) and low fat, high protein, low carb, low glycemic loads (“bodybuilder” type of diet). It is important to note that whatever dietary scheme works for you, it has to work long term and be beneficial to your overall health, not just your athletic performance. Finding and executing a diet that enhances your athletic performance while optimizing your overall health is invaluable. Make the most of your training efforts by supporting them with a healthy diet that works for you!

This article was originally published in Racer X Illustrated